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Yakima’s CrossFit Reformation 11.26.13


Yakima’s CrossFit Reformation 11.26.13

Everyone starts somewhere, you just don’t come in and are good. Every person started at the bottom and worked their way up. If you have been making excuses I challenge you to stop and get started.  Click here!

Here is a video of Jay Rhodes  one of the top men in Canada East region. Like we always say. It takes time and dedication. Have goals and be patient put the time in and focus on the little gains made everyday. I Hope this puts stuff into perspective that everyone starts somewhere and that all it takes is making a commitment to better yourself everyday.



Prep work:
10 Pass throughs
3Inch worm push ups
3 Rds


5Min amrap
5 strict pull ups
10 Perfect pushups

rest 2 min

3Min amrap
10 Kipping pull ups (LVL 2-3 Muscle ups)
10 burpees

rest 2 min

100 Situps for time (LVL 2-45 T2B)

Accumulate 2:30 In a DB KB rack position, Heavy bells. Guys try and aim for 44+ Girls 26+
Pull up challenge continues, add todays first amrap to your on going count


Cool down:
1K row

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